WARMUP: n/a
THE THANG: Ruck to heart attack hill and back. 15 merkins and 15 squats at top then back to COT.
MARY: n/a
ANNOUNCEMENTS: Golf tourney, Bourbon tasting.
COT: prayers for teachers and health.
WARMUP: Talked about the difficulty to find parking, then disclaimer and decision on the ability to audible!
THE THANG: We started to mosey and found a parking lot to warm up. Arm swings, discussion, MNC, discussion, Micheal Phelps, discussion and then started to mosey. Found a wall to do wall sits and discussion. Mosey to a church parking lot for more plank and discussion. Mosey to another church for ab work and discussion. Mosey to the park and walk/talk. Mixed in merkins, CDD and wide arm Merkins.
MARY:
ANNOUNCEMENTS: Golf, Dam to Dam and newsletter.
COT: Talked about Prayers for fatherhood, family, wisdom and patience.
Warmup… run to nearest parking lot with at least 10 parking spaces. Burpee at each parking line then broad jump or bunny hop between lines. x3 (30 burpees) Misc exercises between sets.
Mosey behind Dogtopia to the parking spaces doing a suicide and stopping at each line (total 12 lines). Plank for 6.
Mosey to wall of Harris Teeter facing O’Reilly for wall sits and donkey kicks. (x3)
Mosey to original parking lot for a repeat of burpee bunny hops.
WARMUP:
THE THANG: 160 to Old Tara Ln and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Ruck and Run
MARY:
ANNOUNCEMENTS: Golf Tourney…Fundraisers
COT: Health, loved ones, New Opirtunitys
WARMUP:
– SSH / WM / IW / CP
– mosey to pull-up bars
– dips at benches
– down to the hill
THE THANG:
– 3x hill sprint
– traveling PAX with 40# bag while other PAX do exercise chosen by traveler
– some broga
– some more sprints
– back up to benches and dips
– Jack-Webb while enjoying the sunrise
MARY:
– AirBorn Hip exercise
– 6-count burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: usual suspects- ended with SSH not started lol
THE THANG:
? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)
MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner
? UPPER BODY LAPS (6 total)
Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner
Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner
Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner
Lap 4 – Air Presses (standing)
• 10 reps each corner
Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner
Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner
⸻
? CORE LAPS (6 total)
MODE- SHUTTLE RUNS- same concept, always facing west
Lap 7 – Flutter Kicks (IC)
• 10 reps each corner
Lap 8 – American Hammers (IC)
• 10 reps each corner
Lap 9 – LBCs
• 10 reps each corner
Lap 10 – JLOS
• 10 per side each corner
Lap 11 – Big Boy Sit-ups
• 10 each corner
Lap 12 – Hollow Hold
• 20–30 second hold each corner
With time remaining pick a cone and do 50x what was on the cone, example was CDDS
MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!
WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,
10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field
THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty
Card Exercise Key (for when a “Go Fish” match happens):
Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks
RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles
THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps
• Round 1: Seal Jacks
• Round 2: LBCs
• MOT: Bear Crawl or Side-Lunge-Walk
Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
• MOT: Toy Soldiers
Hot Wings – 6 Reps
• Round 1: Smurf Jacks
• Round 2: Big Boys
• MOT: Carioca
Thermonuclear Wings – 3 Reps
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
MOT: Walk
MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).
ANNOUNCEMENTS: newsletter stuff
COT: 2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones
WARMUP: SSH, WM, CP
THE THANG:
Thang 1: 40 Step-ups, 20 Erkins, 10 Derkins
Thang 2: From the front entrance at Kingsley (near RT 160), we made our way around the Kingsley Loop.
At every light post : 3 burpees
At every Fire Hydrant: 25 Squats
At every pathway intersection: 20 Merkins
At every Transformer: 25 Flutter Kicks
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
1. Moroccan Night Club X 10
2. Windmill X 10
3. Imperial Walker x 10
THE THANG:
– Partner workout
– 40 Burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side Straddle Hop
– 4 corners
– Round 1 x 5 reps at each station
– Round 2 x 10 reps at each station
– Round 3 x 15 reps at each station
– Stations
– #1
– Burpees
– Merkins
– Seal Jacks
– #2
– CDD
– Suicides
– Shoulder taps
– #3
– Mountain Climbers
– Jump Squats
– Plank Jacks
– #4
– Side Straddle Hops
– Penguin
– ?
– 10 dips and 10 steps ups on the benches
MARY:
ANNOUNCEMENTS:
1. Trash Pickup 10/25 or 11/1
2. Christmas Party
3. Massey Blood Drive 11/1
4.
COT: